4 Workout Plans That Help with Osteoporosis
An individual workout plan should be based on as many personalized factors as possible, including fitness goals and current health status. People diagnosed with osteoporosis should always consult with their physician about the safety of their workout plan before proceeding. There are many types of workouts that can help manage the condition, but certain exercises can greatly increase the risk of bone fracture or break.
Indoor Aerobics
Many fitness activities can be divided into high, low and non-impact depending on the nature of the exercise. Aerobics are a typical inclusion in any workout routine, but people with osteoporosis have to carefully balance what kind of aerobics they perform. High-impact workouts like dancing or jumping rope can build bone strength, but also have the highest risk of injury. Low-impact exercises, like walking or using an elliptical machine, can also improve bone and muscle strength with only minimal risk of injury.
Balance and Flexibility
Balance and flexibility are important for everyone, but they are particularly valuable to people who have weakening bones. Even a relatively minor slip-and-fall can become a serious, and painful, inconvenience when you break or fracture a bone on a rough landing. Exercise routines that include a lot of stretching and balancing can help protect bones even when they don’t directly increase skeletal strength.
Strength Training
Intense muscle-building workouts may not be ideal to go alongside most osteoporosis treatments, but controlled and responsible fitness plans can include some weights. Free weights and equipment can both offer opportunities to improve muscular strength throughout the body, which helps retain good posture, maintain stability and improve various daily activities. When in doubt, people with osteoporosis should talk to their doctor and consider working with a personal trainer when developing a safe exercise routine.
Incremental Improvements
No matter what kind of workout you want to pursue based on your personal goals and level of bone health, it’s important to recognize the hazards presented by osteoporosis. People with this condition are more likely to suffer long-term bone injuries and often take longer to heal afterwards. This means you need to emphasize form and safety throughout any kind of fitness routine, especially those that include weight-bearing exercises. Increases in weight or duration should always be made in minor increments to avoid over-stressing bones and muscle.
Regular workout plans are a fundamental component of most osteoporosis treatment plans. Achieving fitness goals can help improve skeletal strength and reinforce muscles to help them better support the body’s bones. As long as plans are designed with the condition in mind, the right workout plans minimize the risk of injury without limiting opportunity for personal improvement.
